GON Reader
Question
My Job Requires Me to Sit All Day, But I Know I Have to Move More
I work in an office and am sitting most of the day...nearly 7 hours long. I'm organized with my work, but definitely not organized with moving more...and my health is suffering for it.
I'm now noticing pain in my hips and my neck is always aching as well.
But I can't give up my job. Do you have any ideas for someone like me who has to sit all day...but whose health is being negatively affected by sitting?
Thank
you for any thoughts you may have.
Chris Ann from Rapid City, SD
Maria's Response
Hi Chris Ann,
I completely understand your concern about the negative effects of sitting for extended periods while working
in the office. As a matter of fact, as with many people who write books and newsletters, I sit a good part of the day as well. That being said, there are several strategies I use that you can likely implement as well.
1. Take Short Breaks: Take short breaks throughout the day to
stand up, stretch, and walk around the office. Even a quick stroll to the water cooler or a bathroom break can help.
2. Do Desk Exercises: Incorporate desk exercises into your routine. Simple stretches for your neck, shoulders, and hips can relieve tension and promote blood
circulation. Here are 3 possibilities:
a) Neck Stretch: Sit up straight and slowly tilt your head to one side, bringing your ear towards your shoulder. Hold the stretch for 15-30 seconds on each side. Repeat 2-3 times.
b) Shoulder Rolls: Roll your shoulders in a circular motion, first forward for 10-15 seconds, and then backward for another 10-15 seconds. This helps to release tension in the shoulders.
c) Hip Flexor Stretch: Sit on the edge of your chair and cross your right ankle over your left knee. Gently press down on your right knee to feel a stretch in your right hip. Hold for 15-30 seconds and then switch sides.
3. Take a Lunchtime Walk: Don't eat at your desk. Use your lunch break to go for a walk outside. Not only will this help you stretch your legs, but it can also provide a mental break and boost your mood.
4. Establish an Exercise Routine:
Establish a regular exercise routine outside of work hours. Whether it's going to the gym, taking fitness classes, or engaging in outdoor activities, regular physical activity can counteract the effects of sitting. Go before or after work.
5. Posture Awareness: Pay attention to
your posture while sitting. Sit up straight with your feet flat on the floor and your monitor at eye level. Avoid slouching or hunching over your desk.
Remember, making small but consistent changes in your daily habits can make a significant difference. It's essential to take care of yourself, even
amid work demands. I hope these suggestions help you improve your well-being and alleviate the pain you've been experiencing.
